CrossFit Stone Bay

WOD for Saturday, 04 July

Happy 4th of July, guys!!!

 

Today’s WoD is to get outside and enjoy the beautiful weather and sun!!

 

Go for a run, take the family for a walk, play at the beach, ride a bike…  anything!!!

 

BUT, if you must punish yourselves, here’s a gym and non-gym WoD….

 

1)  Push Jerk

 

    2-2-2-1-1-1

 

Then, 3 Rounds:

 

Row 500 meters

30 Burpees

 

2)  Run 2 Miles

 

Every odd minute on your watch do 3 walking lunges per leg

Every even minute on your watch do 3 burpees

 

 

WOD for Friday, 03 July

I’m going to post two WoD’s today since we’re on the “96”…  the first is for if you can get to a gym, and the second is if you’re just going to hit it at the house.

 

1)  3 Rounds for time:

 

21-15-9

 

Deadlift, 225 lbs

Box Jumps

Sprint 200 meters

 

 

2)  3 Rounds for time:

 

50 Tuck Jumps

40 Push Ups

30 Squats

Sprint 400 meters

 

I hope everyone is enjoying the time off!!

 

 

WOD for Wednesday, 1 July

30 Muscle Ups for time.....

Everyone can thank Doc for this one!!!! 

WOD for Tuesday, 30 June

2 Rounds for time of:

 

Right arm barbell push press, 12 Reps

Left Arm Deadlift, 12 Reps

Run 800 meters

Left arm barbell push press, 12 Reps

Right Arm Deadlift, 12 Reps

Run 800 meters

 

*We’ll find the right weights for everyone during the warmup!!

 

 

WOD for Monday, 29 June

We're meeting at the normal 0530 time today...  We'll talk about the rest of this week after the Wod!

 

Thruster

 

1-1-1-1-1-1-1

 

Then:

 

10-9-8-7-6-5-4-3-2-1 Reps of:

 

Thrusters, 75 lbs

Pull Ups

 

 

WOD for Friday, 26 June

5 Rounds for time:

 

5 Deadlift (75% of your 1RM)

10 Burpees

 

I won't be there this morning fellas...  Doc has the lead.

WOD for Thursday, 25 June

Rest Day!!  Enjoy!!

WOD for Wednesday, 24 June

“The Chief”

 

Max Rounds in 3 minutes of:

 

3 Power Clean, 135 lbs

6 Push Ups

9 Squats

 

Rest 1 minute, and repeat for five (5) total cycles.

 

*Score is total number of rounds complete during all five cycles

 

 

 

WOD for Tuesday, 23 June

5 Rounds:

 

2 Minutes on, 2 Minutes off of the following for maximum repetitions:

 

-Sprint 200 meters

                -Round 1: Box Jumps

                -Round 2: Ring Dips

                -Round 3: Wall Balls

                -Round 4: KB Swings

                -Round 5: Double Unders

 

Here’s how this works….

-Start your watch

-Sprint 200 meters

-Then do as many reps as possible in what’s left of the 2 minutes

-Rest 2 minutes

 

 

 

 

WOD for Monday, 22 June

Shoulder Press:

 

3-3-2-1-1

 

Then, 5 Rounds for time of:

 

10 Double Unders

10 Overhead Squats, 75 lbs

 

**If you have a jumprope, BRING IT!!!!